February 28
Happy Saturday! I was excited today. I haven’t taught a boot camp class for almost 2 months. My training staff has been handling that, but I did teach today. I really enjoy the workouts that I get while teaching. We had a great group at class today and everyone did a great job.
7am Orange
8am Bootcamp Class Workout
9:15am Post-workout Shake 3/4 cup Shaklee Physique 1 scoop Biotest Low-Carb Metabolic Drive
11am 1oz almonds
12:30 2 stuffed pork chops 2 cups mixed vegetables (broccoli, cauliflower, carrots)
3pm 1 Orange 1/2 Banana (shared with my daughter Maggie)
5:30 pm DATE NIGHT!!!! Outback Steakhouse House Salad w/ Ranch, Filet, mixed vegetables, Scallops, and yes….I had some cheese fries!!
This first week of my Good to Great project has been really good. Rest day tomorrow and then full speed ahead with the workouts on Monday.

Posted under Uncategorized

February 27
5:45am 1 Golden Delicious Apple 1 Pure Pro Shake
8:45am 1 Pear 1 Pure Pro Shake
12:30pm 1 Orange 1 oz cashews 1 Pure Pro Shake
5pm 1 Granny Smith apple 1 Pure Pro Shake 1oz almonds
9pm 5 eggs 1/4 cup cheddar cheese

Rest day today. No workout. Looking at my food journal WAY to many protein shakes. Can’t do that all the time. I would much rather have actual food. The end of the month as a small business owner, I didn’t take the time to prepare the actual food. Supplements are great for convenience and on the go, but I don’t recommend them as a replacement for real food all the time. Will definitely do better tomorrow.

Posted under Uncategorized

February 26
I’m off to a good start and feeling better already. It is truly amazing how quickly the body responds when you focus on your plan and follow through.
5am 1oz Cashews 1 Pure Pro shake
7:45am 4 whole eggs 1 egg white 1 cup raw sugar snap peas
11:30am 1 cup rice 1/2 cup corn 4.5oz tuna
1:30pm Workout Back and Biceps
Wide Grip Pullups 2 sets of 10
Narrow Grip Pullups 2 sets of 10
Shoulder Width Grip Chinups 2 sets of 10
Narrow Grip Chinups 2 sets of 10
Ring Pullups 2 sets of 10
DB Curl palms up 50×6 50×6
DB Hammer Curl 50×6 50×6
Alternating DB Curl 50×6 50×6
Alternating DB Hammer Curl 50×6 50×6
2:15pm Post-Workout Shake 3/4 cup Shaklee Physique 1 scoop Biotest Low-Carb Metabolic Drive
5pm 1 Pure Pro Shake 1 cup Blueberries
7pm 1 1/2 stuff Pork chops 1/2 cup corn 1 cup baked sweet potato,craisin, honey mix
10pm 1oz almonds

If you are in the Evansville area, I will be teaching a FREE bootcamp fitness class this Saturday morning at 8am at the Custom Fit studio. Space is limited, but if you would like to attend please give me a call at 812-43-2378 and let me know!

Posted under Uncategorized

Here it is. Day 2. I can tell already this is going to be a powerful tool in helping me go from being in good (for me) shape to being in GREAT (for me) shape! There are 2 main reasons for this.
1. Accountability. I know people are going to be reading this and paying attention to it and I know as a fitness professional I need to “lead from the front”.
2. Planning and Tracking. One of the biggest mistakes I see people make who are having trouble reaching their goals is that they do not keep an accurate food journal and/or exercise journal. Knowing that I am going to be posting my food journal here forces me to plan my day better instead of just thinking “Hey, it’s lunch time. I wonder what I’ll eat.” It also influences me to make better choices.
Here is Day 2:
6:30 am Shaklee Cinch Meal Replacement Shake with 1 scoop of Biotest Low-Carb Metabolic Drive
8:30am 1/2 cup oatmeal, 1 oz almonds, 1 scoop Biotest Low-Carb Metabolic Drive
10:30am 1 Banana 1 Pure Pro shake
12:15 Workout Legs (weight x repetitions)
Squat 45×10 2 sets 135×5 225×5 275×5 315×5 275×5 225×20
Barbell RDL 225×10 275×10
Superset
Leg Extension 225×10
Bodyweight Lunge 10 each leg
24 Inch Box Jump x10
Done consecutively 3 times through the superset.
Cooldown and lower body stretching.
1:15pm Post-workout Shake 3/4 cup Shaklee Physique 1 scoop Biotest Low-Carb Metabolic Drive
3:30pm Biotest Metabolic Drive Complete Meal Replacement Shake, 1oz Cashews
6:45pm 2 Chicken Breasts, 1 cup rice, 1 cup corn
9:30pm(intended) Fat-free Dannon Yogurt, 1 oz almonds

That’s all for now. Stay tuned….

Posted under Uncategorized

Tuesday February 24th
Workout 6:30am Moderate cardio and abs
Walk 1 min Jog 1 min 2 miles (22 minutes)
Lower body stretching 5 minutes
Jump Rope 1 minute on 1 minute off 5 rounds
200 repetitions mixed abdominal exercises

Food Log:
7:30am post-workout shake 3/4 cup Shaklee Physique, 1 scoop Low-carb Biotest Metabolic Drive
9:30am 1oz Almonds 1 Golden Delicious Apple
11:30am 4.5 oz tuna, 1/2 cup oatmeal, 1 Granny Smith Apple
2pm 1oz cashews 1/2 cup sliced pears
5:30 pm 8oz mahi mahi, 1 cup rice, 1 cup green beans (thanks for the GREAT dinner Chrissie)
Evening snack 9pm 1/2 cup oatmeal, 1 scoop Biotest Low-carb Metabolic Drive

Day 1 is in the books. Stay tuned. Leg day tomorrow…..

Posted under Uncategorized

People always ask me, “What do you do for your workout? What do you eat? What supplements do you use?”
I’ve decided to try something I have never done before. I am going to give all of you an inside look at exactly what I do for my workouts and what I eat.
Why the title From Good to Great? We always teach our clients that they are competing against themselves. Have THEIR best body ever. Be in the best shape of THEIR life. You can use other people as role models (what to do AND what not to do) but you can’t expect to be exactly like someone else.
Right now I am in what I consider to be GOOD shape for me. I have been better, and I have been worse. My goal is to get in GREAT shape (for me). I will be daily logging my workouts and my food journals for the world to see. The good, the bad, and the ugly. For daily updates, follow me on Twitter @evansvillefit Stay tuned…..

Posted under Uncategorized

Ok. If you are like 90 percent of the people who set the New Year’s Resolution to lose weight and get in shape, you have probably quit by now. You’ve given up…..again. So what!
I have decided to give you a do-over. That’s right…If you have once again completely bailed on your resolution and are not sticking to your fitness and weight loss goals, I am going to give you another chance.
This Valentines day I want you to make a Valentine’s Day resolution (let’s call it the New Year’s Resolution Take 2) and this time keep it! Here’ the deal. If you don’t do anything…3 months from now you will still be thinking the same things “I need to lose weight. I need to get in shape. I don’t have any energy.” And on and on.

Or in 3 months you can be saying, “Wow! Is that me in the mirror? I can’t remember the last time I felt (and looked) this great!”
I personally would rather you be saying the latter then the former but really it’s up to you.
You have to make the decision that now is the time. Set your goals, develop your plan to get there (with help if necessary) and MAKE IT HAPPEN!

Posted under Uncategorized